Nutrition
Eating well is the foundation of good health. The old saying "you are what you eat" is true, so it's only natural that we should all strive to build our bodies with the best materials we can. Not only is eating well crucial for the proper growth and functioning of our bodies, a healthy diet protects from many diseases as well. The risk of heart disease, stroke, osteoporosis, and many forms of cancer can be lowered by a good diet. As well, high blood pressure can often be prevented or controlled by a healthy diet, and a good diet will also help keep weight down.

Nutrients
Food is composed of protein, carbohydrates, fat, fibre, and vitamins and minerals, all of which perform specific functions in our bodies. Protein is the building block of our bodies and makes up our muscles and other tissue. Foods that supply protein include whole grains, beans, nuts, dairy products, meat, poultry and fish. Canada's Food Guide to Healthy Eating recommends that we get about 15% of our daily calories from protein, but most of us get more than this because we eat a lot of meat and dairy products.

Carbohydrates are the sugars and starches that provide our bodies with the fuel they need to move and function. Whole grains, beans, fruits, and vegetables are all sources of carbohydrates. Canada's Food Guide to Healthy Eating recommends that 55% of our calories come from carbohydrates, which means over half of what we eat each day should be from the carbohydrate family.

Fats are needed by our bodies to provide energy and insulation from the cold. However, most of us get too much fat through our diet. No more than 30% of calories should come from fat, but the average Canadian gets almost 40% of their calories from fat, which contributes to high rates of heart disease and cancer. Most red meats, many dairy products (such as whole milk, cream, and most types of cheese), nuts, fried foods, and most processed foods are all high in fat. High proportions of fat are also found in butters, oils and most salad dressings.

Fibre moves the food along the bowels and absorbs harmful chemicals from the bowel. It is only found in plant foods. Grains, beans, fruits, and vegetables all contain fibre. Vitamins and minerals are micronutrients that our bodies need for normal growth and function. All natural foods, including fruits, vegetables, meat, and dairy products contain vitamins and minerals. Highly processed foods such as chocolate bars and sugary foods contain little or no vitamins or minerals.

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Tips for Healthy Eating

Choose foods that are low in fat
High-fat diets (especially a diet high in animal fats and cholesterol) can cause heart attacks and strokes and may cause some cancers. Avoid fatty meats (such as ground beef), high-fat dairy products (such as cheese, cream, and whole milk), fried foods and high-fat baked goods (donuts, most muffins, and pastries). Instead, eat more lean meats such as chicken or turkey (without the skin), fish, and beans, for protein sources.

Choose foods that are high in fibre
Fibre protects against heart disease and stroke and is an important part of our diet. However, most people only get about half of the recommended amount of fibre. Whole grains, beans, fruits, and vegetables are all high in fibre.

Fats are needed by our bodies to provide energy and insulation from the cold. However, most of us get too much fat through our diet. No more than 30% of calories should come from fat, but the average Canadian gets almost 40% of their calories from fat, which contributes to high rates of heart disease and cancer. Most red meats, many dairy products (such as whole milk, cream, and most types of cheese), nuts, fried foods, and most processed foods are all high in fat. High proportions of fat are also found in butters, oils and most salad dressings.

Fibre moves the food along the bowels and absorbs harmful chemicals from the bowel. It is only found in plant foods. Grains, beans, fruits, and vegetables all contain fibre. Vitamins and minerals are micronutrients that our bodies need for normal growth and function. All natural foods, including fruits, vegetables, meat, and dairy products contain vitamins and minerals. Highly processed foods such as chocolate bars and sugary foods contain little or no vitamins or minerals.

Eat lots of fruits and vegetables
Increase your intake of dark green and orange vegetables and orange fruits. They are very low in fat and are full of vitamins, fibre, and phytochemicals (the nutrients found only in plant foods that protect your health). Research shows that people who eat lots of produce have a much lower incidence of heart disease, high blood pressure, stroke, diabetes, colon cancer, and osteoporosis than people who eat meat.

Ensure you get enough calcium
Calcium helps prevent osteoporosis, lowers blood pressure, and may protect against colon cancer. Foods that are rich in calcium include low-fat dairy products (such as skim milk, low-fat yoghurt, and low-fat cheese), broccoli, kale, almonds, and figs. Many people, especially women, don't get enough calcium in their diet. If you cannot get enough calcium through your diet, you may need to consider taking calcium supplements. Talk to your pharmacist or doctor about how much calcium you should be getting. Limit the amount of salt and salty foods you eat.

High salt intake has been linked to the development of high blood pressure in some people. Although limiting use of the salt shaker will help, much of our salt intake is hidden in processed foods, such as soup and frozen foods, so check the labels for salt content.

Moderation is key

There is no harm in occasionally having treats that are high in fat or sugar provided you do not overdo it. If you are going to have the occasional high-fat meal, enjoy it and don't feel guilty. One unhealthy meal won't make a difference to your overall health if you generally eat well.